The Art of SelfHypnosis
by Debra Berndt, CHt
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TABLE OF CONTENTS 1. Introduction…………………………………………………. 3 2. The Power of the Subconscious and The Law of Attraction... 4 3. The Trance State Explained…………………………............. 8 4. Inductions…………………………………………………… 9 5. Deepeners…………………………………………………… 10 6. Writing Suggestions…………………………………………. 11 7. Sample Script…………………………………………………12 8. Sample Session………………………………………………..14 9. Conclusion…………………………………………………….15
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Introduction IV. Why SelfHypnosis? Hello, my name is Debra Berndt and I am a Certified Clinical Hypnotherapist and Dating/Relationship Expert. For the past 20 years, I have sought the help of workshops, seminars, self help books, spiritual counselors, energy healers and more to improve my personal life, mainly in the area of romantic relationships. I have had very few longterm relationships, and always seemed to attract the unattainable, noncommittal man. In my twenties, I watched all my friends marry and start families while I pursued my business career. In my twenties and thirties, I heard my married friends tell me, “Don’t focus on it, don’t try too hard, when you least expect it…” Again and again, I kept hearing all those wonderful words of wisdom from the “wiser women” who have found themselves a man. It was as if they knew the secret…they possessed a special key to get a man that was not given to me as I entered this world. I could not help but wonder, “What is wrong with me?” It wasn’t until I discovered the power of the subconscious mind, when I finally unearthed the mystery to why I kept attracting (and falling for) those darn Casanovas. I did all the work on the conscious level trying to build my selfesteem and make the right choices, but I found buried in my subconscious false beliefs that kept perpetuating the same patterns of who I attracted romantically. Through the help of selfhypnosis, I changed my inner belief system and a new type of man emerged into my life. With this work, I have seen a huge difference in my ability to express myself with confidence with all of my personal relationships. I let go of the past patterns, and now I am in a loving relationship. Selfhypnosis has not only helped me attract the love of my life, but it was also instrumental in helping me attract an abundant lifestyle and, more importantly, peace of mind. I produced dozens of selfhypnosis CDs to help people attract relationships, money, health or anything else that they want. This ebook is an introduction to using your mind as a tool to create whatever you want in life. If you should have any questions about the material, please feel free to email me at
[email protected]
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II. The Power of the Subconscious Mind and the Law of Attraction You created everything in your life with your thoughts, whether conscious or subconscious. Each thought you have enters into the world and brings back to you what you are thinking. To get control over your life, you need to harness your mind power. You can refer to the diagram on page 6 as I explain the different parts of the mind. The conscious mind is everything you are aware of around you. You know your name, identity, have some conscious memories of the past, and have ideas of how you fit into the world. All of the senses, sight, smell, hearing, touch and taste are all registered by the conscious mind. This part of your mind is logical, analytical and knows your conscious will. It also takes in information of what is going on in the present. The subconscious mind is unknown to you. This part of your mind operates in the background of your awareness. It runs all of your body systems, beats your heart, moves your muscles, remembers how to tie shoes and drive your car. The subconscious is a giant database of information collected each day of your life since the moment of conception, and filed neatly in associated patterns. It remembers how to do things, how you feel about the world around you, opinions about others and yourself. You learn something on a conscious level (such as riding a bike) and, after enough repetition, the subconscious takes over the task. After that, the conscious mind has little involvement. Your subconscious does not only repeat patterns of our physical actions, but also repeats your emotional responses to situations based on programmed beliefs. Those triggered responses are those “buttons” that people push that cause the upset in your life. In dating, you may have a hard time expressing your needs or run away when a guy is too interested. These behaviors are a result of past programming in your subconscious. The subconscious and conscious are divided by the critical mind. That inner voice or chatter is always interpreting stimulus received from the outer world, based on your past subconscious beliefs. This critical mind acts as a veil or filter to only allow thoughts into your subconscious that match the thoughts that are already there. If it doesn’t match, the critical mind rejects it. That is why most affirmations don’t work because the critical mind won’t let it “sink in”. So, how do those thoughts get stored in your subconscious mind with that critical mind as the gatekeeper? The critical mind does not form until you are between the ages of 810 years old. Because of this, everything that is said to you or how you interpret events can be taken very literally by your subconscious. They become the foundation of almost all of your belief systems. Remember, most patterns that you experience in your life today were started very early on in life. You have evidence of these subconscious beliefs as you look at the quality of your life. That part of you that feels hurt, abandoned, angry, etc. is the “younger self.” Sometimes the younger self held the belief that they did not get enough love and attention from a parent. The subconscious still runs this old information, even after the conscious mind has grown up.
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If you want a loving, healthy romantic relationship, and you consistently attract the wrong partner all the time or feel like you are always being rejected, you may have a subconscious belief that you are not wanted, lovable, worthy, or good enough. Everyone and everything in your life is a mirror of your subconscious belief system. In the past, you may have blamed others or your personal fate to the reason for your dating dilemmas, lack of money or bad health. As you realize that your subconscious creates your reality, you can take back control of your life and reprogram the quality of those subconscious beliefs. Hypnosis is a tool that can bypass that critical mind and allow new desirable ideas to take hold. In a relaxed state, the mind opens a doorway to allow new information to be programmed into the subconscious. Once you change the beliefs on the subconscious level, you will see a new experience emerge into your life. All hypnosis is selfhypnosis. No hypnotist has power over their subject. Just a light relaxed state such as reading a book or watching television is all that is needed to access the subconscious and program new beliefs. You can change anything in your life (without limit) if you change your subconscious programming. This ebook is a brief introduction on how to use selfhypnosis and create your own personalized programs.
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Model of the Mind
Conscious Mind Logic Reason Will 5 Senses Critical Mind (chatterbox repeats past programming)
Subconscious Mind Body Systems Creativity Imagination Visualization Belief Systems Behaviors/Habits Emotional Responses Memories Autonomic Nervous System (parasympathetic/sympathetic)
Programming from the PAST
Superconscious God Love Peace Spirit Collective Consciousness Universe
Significant Events are responsible for
EVENTS→
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Beliefs we hold – an interpretation/ story stored in SubC (sometimes we are not aware of) BELIEFS →
those beliefs Activate the Emotional responses
& those emotions drive Action
that creates the Results in your life or ultimate behavior
EMOTION →
ACTION →
RESULTS
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THE LAW OF ATTRACTION
SUBCONSCIOUS BELIEF I am not lovable I am not good enough
SUBCONSCIOUS BELIEF
SUBCONSCIOUS BELIEF ATTRACTS
I cannot love No one is good enough
SUBCONSCIOUS BELIEF ATTRACTS
I am lovable I am worthy
I am lovable I am worthy
LAW OF TRANSFIGURATION
PARTNER’S BELIEF ABOUT THAT PERSON
SUBCONSCIOUS BELIEF I am unlovable
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SENDS SUBC MESSAGE
She/He is not lovable (mate acts upon that subC message by leaving or mistreating them)
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III. The Trance or Hypnotic State Explained Hypnosis is a natural state of mind that you enter into everyday. The trance or altered state is experienced when the critical mind (chatterbox) is relaxed so that you can access subconscious information. Hypnosis is not sleep, but an extraordinary sense of relaxation. During the trance state you are still conscious, and have the capacity to reject any suggestion that does not match your will. Since you go in and out of trance everyday, you cannot possibly filter out every unwanted message from songs, television, movies and even the news. The experience is not only safe, but extremely relaxing and enjoyable. Hypnosis is a tool that you can use to access the deeper parts of your mind. The real magic comes from inside of you and shifting your mind to create a new experience in your life. If you desire something that never seems to manifest, there is a great possibility that you have a limiting belief in your subconscious mind. All hypnosis is selfhypnosis. You can easily put yourself into a trance if you learn how to condition your mind. Once your critical mind is relaxed, suggestions easily enter the subconscious to change behavior, thoughts and beliefs you held in the past. It may take up to 90 days of continuous selfhypnosis programming to make a permanent shift in your subconscious. If you solicit the assistance of a hypnotherapist, change can occur more rapidly as blocks are removed to accelerate the shift. There may be a hidden benefit that you receive from not getting what you think you want! The depth of trance does not matter. It is more pleasurable to enter a deeper trance but the level of trance has no impact on the results unless you’re a simply working on stress relief or sleep assistance. It is OK to fall asleep during the selfhypnosis session as the subconscious is still open to the suggestions. Signs of Trance: Relaxed body, heaviness. Eyes fluttering. Rapid eye movement. Relaxed breathing. Redness of eyes.
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IV. Inductions Although we go in and out of trance everyday, we can also enter the state at will. Here are some inductions to enter the trance state for positive programming. Use your favorite when creating your own hypnosis programs.
1. Progressive Relaxation – Head to Toe Relaxation. Imagine a warm light above your head and gradually bring it through your entire body and out your toes. 2. Steady Gaze – Stare at a spot and take a few deep breaths, relax your body and feel your eyes getting tired and eventually close them. When your eyes close, imagine that your entire body sinks deeper into the chair or bed.
3. Candle Flame – Imagine a candle flame in your mind. Take a few deep breaths and imagine the candle’s flame in your third eye. Count backwards from 10 to 1, focusing on the flame in your mind, with the intention that when you reach the number one, you will be in a deep trance.
4. Breathing Count – Close your eyes and take a deep breath. Counting each inhale and exhale breath up to 21. When you reach twentyone, you will be in a deep trance.
5. Special Place – Close your eyes. Imagine a door in front of you that leads into a beautiful place. Open the door and step into the place. Imagine the sights, smells and sounds as if you were actually there. The more you imagine, the deeper your trance.
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V. Deepeners Deepeners are used after the initial induction to take you deeper into trance. You can also use these as inductions. 1. Staircase – Step down a flight of stairs with 7 steps and count backwards as you step down each step, feeling yourself sink deeper into trance with each step. 2. Cloud Countdown Imagine looking up into the sky and seeing clouds with numbers on them. 100 down to 97 and so on. Say No. 100, take a deep breath and push the cloud out of your mind and say “Deeper relaxed”. Continue to 99, say “99” and take a deep breath, pushing the 99 cloud out of your mind and say “deeper relaxed.” Continue on down to 97. After 97, push the remaining clouds out of the sky in your mind and say “Deeply relaxed” after they disappear. 3. Blackboard – Same as Cloud Coundown, but use a blackboard for the numbers and erase the numbers with an eraser. 4. Hallway – Similar to staircase, but go down a hallway with a door at the other end that leads to a safe place. Count backwards from 7 to 1 as you step down the hallway, doubling your relaxation with every step, closer to the other end until you reach the number 1. 5. Special Place – Same as induction. As you imagine yourself in a place that is either familiar or imagined, you automatically go deeper into trance.
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VI. Writing Effective Suggestions After entering the hypnotic state, it is very important to use effective suggestions. If you are not seeing results, review these rules for writing effective suggestions. The most important quality of an effective program is to focus on one issue at a time. 1. Present tense Specify action time use incremental steps and progressive present tense No reference to the past 2. Positive Words create mental images “No” or other negatives are neutral to subconscious 3. Specific/Accurate Work on one thing at a time Choose the most appropriate goal State goal as accurately as possible If the goal is measurable state exact desired result 4. Simple Subconscious is a bright 9 year old Keep the language basic 5. Exciting and Emotional language Use feeling words Use exciting words 6. Affirm Activity Include action in the suggestion Avoid “ability” and other passive language 7. Realistic Make sure the goal is possible and within persons control Keep in mind times when the suggestion may not be appropriate watch the word “always” 8. Personalize Suggestions to change your actions/attitudes etc Change has to be in client not anyone else Emotional needmotivating desire must be strong 9. Repetitive Say suggestions in different words, frequently throughout the program
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VII. Writing Your SelfHypnosis Script You can use this worksheet to brainstorm what you want your script to say. Be sure to include all 5 elements below for an effective script. After you write out your script, simply take a tape recorder and create your own personalized selfhypnosis session. Once completed, you can listen to the tape at least once per day in a relaxed, quiet environment. Do not use the tape while driving! It takes about 3060 days of continuous listening to make a permanent shift in your subconscious. Be patient. Don’t expect your whole life to change after you listen to your program just a few times. Make sure you follow all the guidelines so that you make the most effective program possible.
Elements: 1. Induction 2. Deepener 3. Suggestions 4. Forward Pacing (Visualizing Result) 5. CountUp
Issue to be resolved: _________________________(example: lose weight) Negative Blocking Thoughts/Behaviors: (I can’t stop eating) (I eat until I am stuffed) (I love chocolate) (I hate my body, I am fat)
Suggestion to Reverse: (I stop eating before I am full) (I enjoy a light feeling in my stomach) (I prefer fruits & vegetables to sweet foods) (I love my beautiful body as it is becoming more slender each and every day.)
_____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________ _____________________________ ____________________________
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Visualization of Future: (Imagine yourself thin, rich, peaceful joyful in a situation in the future). ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________
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VIII. Sample Session
Induction: Progressive Relaxation Deepener: Doorway to Special Place and imagine sights, smells, sounds, feelings. Find a place to relax and sit down. Suggestions:
Visualization of Future:
Count Up: Count from one to five and at five, you will be wide awake and alert. One…slowly coming back into the room; Two….wiggling your fingers and toes; Three…more awake; Four…stretching your body and Five…eyes open and fully aware.
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IX. CONCLUSION You have been given a good foundation to create your own selfhypnosis programs. If you are not getting results, please revisit these guidelines to make sure your suggestions are phrased correctly. In my experience, even poorly written scripts have created amazing changes in the person’s life. Secondary Gain (Hidden Benefit) If you are still not seeing results after 90 days, there may be a hidden block in your subconscious that has conflicting agenda. This hidden benefit for resisting the change may not be obvious to you. Since the subconscious is not logical, you may have to do some inner searching to discover what is holding you back from what you want. For example, if your script is about attracting more money and your subconscious has a program that money is bad or evil, it may be harder to override that idea if you are not aware that it is there. To discover the hidden benefit, write a list down of all the benefits you get from staying the same (whether it is being poor, single, sick, etc.). Once discovered, you can reverse the idea in your script and say “money is good. Good people have money” or something of that nature. Once the subconscious mind is getting a clear message about money that matches your conscious desires, the money will start manifesting. If you still are not seeing results, you may seek the help of a Certified Clinical Hypnotherapist in your area for a private session to release any other hidden blocks to your success. Enjoy recreating your life with this easytouse system. Selfhypnosis is the most powerful selfhelp tool available anywhere. If you want to experience professionally designed selfhypnosis programs, you can visit my website at www.hypnodeb.com. I offer over 50 programs for all types of issues. My programs can get you started and inspire you to make your own. If you have any questions, please do not hesitate to contact me at
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